Conventional wisdom says sweet stuff is bad for your teeth —and that’s certainly true when it comes to sugars in sodas, candy, snacks and processed food. But what if I could show you an ingredient that’s (almost) as sweet as sugar that can help prevent cavities, balance your oral microbiome, and remineralize your teeth!
I’ve been using xylitol toothpaste for over 2 years – and love what it’s doing for my teeth – so I just bought my first bag of granulated xylitol and Spry cinnamon mints to follow the recommendations below. Here’s why:
Gum/Periodontal Disease
Approximately 66% of adults in the US have gum disease. Plaque, caused by oral streptococcus mutans, irritates the gums and makes them bleed. Eventually, there is deeper inflammation and it undermines the tissues (creating pockets) and loosens bone that supports the teeth.
• Periodontal disease is painless and rarely diagnosed.
• Sharing utensil and glasses can spread the transmissible bacteria streptococcus mutans to others in the family, and from spouse to spouse and parent to child.
• Bacteria of gum disease generate rampant inflammation and increase risk for high blood pressure, stroke and even heart attack.
Dr. Ellie Phillips tells us how she helps people stop cavities and heal gum disease naturally and avoid teeth cleanings using Xylitol. She’s been teaching how since 2012.
Interesting and informative 11 minutes.
[Caveat #1: Though I share her video with you, I do not recommend the rest of the protocol on her website. She recommends all the conventional dental products like Crest, Listerine, ACT, etc., most of which contain fluoride, natural flavors, preservatives, polysorbate 20 and 80, and food dyes, which I would run from.]
Xylitol, on the other hand, is naturally occurring in human metabolism (not an artificial sweetener), has 40% less calories than sugar, has a glycemic index of 10, is an energy source, prevents ear and upper respiratory infections, and more. (source slide #5)
[Caveat #2: I am NOT promoting xylitol to sweeten food or drinks. Use only the small amounts necessary for cleaning up plaque as directed. Higher amounts can cause stomach upset and people with neurological issues should be careful with xylitol. (I plan not to swallow it and to “Swish and Spit” it out – as long as it coats the teeth and gums for a few minutes after all meals and snacks.]
Five Ways Xylitol Benefits Your Dental Health
1: Xylitol Fights Plaque
The bacteria that form plaque (oral streptococcus mutans) love to eat sugar—it’s their favorite food. If you swish your teeth or brush with a xylitol-based toothpaste at the end of each meal, plaque won’t get anything to eat. Since plaque can’t digest xylitol, the bacteria will starve and die before they can build up and turn into plaque or tartar. Xylitol prevents bacteria from sticking to teeth, so they get washed away by your saliva before they can start forming plaque.
2: Xylitol Prevents Acid Attacks
In the process of digesting sugar, the bacteria in plaque release harmful acids that attack your teeth and gums. These acids cause tiny holes in your enamel that eventually turn into cavities. They also cause the gum inflammation that leads to gingivitis.
3: Xylitol Fights Cavities
Xylitol prevents cavities from forming and keeps any existing cavities from getting bigger. (source)
4: Xylitol Repairs & REMINERALIZES Tooth Enamel
Remineralization is normally considered to be a slow process. However, this study found that consistent xylitol use resulted in significant remineralization in just three weeks. Because xylitol is pH neutral, it helps repair damaged enamel by making your saliva more alkaline. Balancing the pH of your saliva creates an environment that promotes remineralization, and it’s easier for minerals like calcium and phosphate to reach your tooth enamel and strengthen it.
The boost of saliva flow you get from xylitol is great for dry mouth relief, and you don’t need to swallow it to get relief. Ditch the dry mouth sprays and lozenges that are loaded with artificial preservatives, sweeteners, and colors. Xylitol on its own can significantly reduce symptoms of dry mouth.
5: Xylitol Freshens Your Breath
Bacteria in plaque digests sugar and gives off a foul odor = bad breath, especially after eating or drinking sweets. Next time you reach for a breath mint, make sure it’s sweetened with xylitol and contains NO aspartame! (Some of their products contain harmful processed ‘natural flavors’ and some do not). Read labels carefully.
Stop Needing To Get Your Teeth Cleaned
So now that you have heard all the benefits, here are some thoughts on how to use it to get the best results.
The University of Washington determined years ago, that the dose for xylitol was between 6 and 10 grams spread out through each day. In their study, plaque disappeared over 6 months time. Every time the mouth is rinsed, it will help alkalize the mouth for some dental benefits.
In adults, you need 6-10 grams (swished in the mouth) spread that out throughout the day in order for it to be effective. For kids, you need 5 grams a day (swished in the mouth), spread out in at least 3 instances. (source)
Strive for at least 5 separate exposures with 1-2 grams xylitol at each exposure (6-10 grams a day). Less than 6 grams a day may not help you.
Aim to swish with xylitol after meals, drinks and snacks to help balance mouth acidity.
My idea of a super simple way to ensure that you get enough xylitol is to add 2 teaspoons (8 grams) of granular xylitol crystals to a tall glass of water and sip this 5 times after meals/snacks through the day. If you do not want to swallow it, you can “Swish and Spit” it out – as long as it coats the teeth and gums for a few minutes.
Xylitol crystals 100% from Birch trees are produced in the US vs. corn xylitol that is manufactured in China.
And, of course, 2 of the 5 required times a day is brushing (morning and evening) with a xylitol toothpaste. My go-to for over 2 years is Himalaya Complete Care Whitening Toothpaste – fluoride-free with perfect ingredients.
If you are looking for a product for your little ones that is safe to swallow (because they usually do), look into Kids All Natural fluoride-free Xylitol Toothpaste and zero natural flavors.
There are also xylitol mints for 1 after each meal. Spry mint ingredients: Xylitol, Calcium Lactate, Magnesium Stearate, Gum Arabic, Natural Cinnamon (or Lemon) Oil, Carnauba Wax.
Not all xylitol products are created equal and many have added ingredients that will negate the positive effects of the xylitol. Especially make sure there is NO aspartame. And read the label to see if they use harmful ‘natural flavors’ or just an oil. They vary with product!
Thoughts for Mom and Baby:
Dr. Ellie writes: “The only time that a small amount of xylitol will work to prevent cavities is when it is wiped over an infant’s new teeth. Even a tiny amount can prevent problems for a baby. Older children and adults need more than this and frequency is important. (source)
“When mothers use xylitol (for teeth), they can stop infecting their baby with cavity-forming bacteria, and prevent the transfer of bad teeth throughout generations of a family with bad teeth. In Finland, xylitol is given out at preschool as a public health measure to stop decay in permanent teeth.” (source)
And this post would not be complete without this 1 minute video by Dr. Berg. He has a slightly different, but very simple way to use xylitol.
Are there any downsides to taking xylitol?
Yes, it’s very toxic to animals. So, if you have any xylitol products and you have a really curious pet, typically dogs, you’ve got to keep it stored away in the cupboard. Xylitol also comes in suckers and candy, so you don’t want your child leaving it out and the dog getting into it.
Remember, if you consume too much of it, there’s a chance of gastric side effects such as stomach aches or diarrhea. If used at the recommended very low dose, it’s safe for humans.
Jacqueline’s note: There is a great and growing need for the ability to care for oneself and one’s family confidently at home in an inexpensive and timely manner. What do we do when there is no doctor (as we experienced in 2020)? We cannot know when or if some crisis will make it impossible to get the medical care that we have become accustomed to. Knowing something about homeopathy; how to make a medicinal tincture from herbs; nature’s penicillin; fire cider; and a few practical things like the Wet Socks treatment; the “lost treatment” for pneumonia; and topical care for wounds -will get you quite a long way.
“Be true to your teeth and they won’t be false to you.” ~Unknown
“Every tooth in a man’s head is more valuable than a diamond.” ~Miguel de Cervantes
***For the Full Spike Protein Protocol to protect from transmission from the “V” and to help those who took the “V”, go here.
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Medical Disclaimer: I am no longer a practicing medical professional, and I am not doctor. I am a mother. I do seek scientific confirmation of the safety and effectiveness of the herbs and remedies I use. Using remedies is a personal decision. Nothing I say on this blog is intended to treat or prevent disease. Consult your own doctor.©2025 Deep Roots at Home • All Rights Reserved
Sue Beer
I had to change dentists because mine wasn’t in network anymore. I religiously went every 6 months to make sure all was good. The new dentist said I had the starting of periodontal disease. I never had any problem before. I saw some Ellie Phillips videos and got me some xylitol toothpaste (Spry). Just started brushing with it. Hopefully things will be better next visit. They wanted me to come in every 3 months for cleaning! I said no way.
Jacqueline
Sue, I love that the science backs this up!
I’d love to know how it goes for you!
Blessings to you, friend!
~Jacque
Abby
Any thoughts on the Spry gum containing “natural flavors”?
Jacqueline
Hi, Abby!
The Spry mint and gum (though I don’t chew gum) products I’ve looked at only contain the oil (peppermint, cinnamon, lemon, etc.)
But read the ingredients as they may change.
Hope that helps!
Jacque
Abby
Ok. The one that is linked in the article that I clicked on has natural flavors listed. We don’t chew gum either but thought that might be a good option for times we can’t swish.
Jacqueline
Abby, the lemon burst mints state “Natural flavor (lemon oil)”, clarifying that they use lemon oil, not the highly processed the additive we know to be bad.
It doesn’t give one the headache or aura that ‘canary-in-the-coal-mine” people (like our daughter) get when they truly are getting processed natural flavors.
She can use spry w/ no problems.
I hope that helps, but if not comfortable with it, don’t use it!
Blessings,
Jacque
PS this product does have processed ‘natural flavors’: https://amzn.to/4cDnC5K
Abby
Ohhh ok thank you for clarifying. You’re the best!
Katie
Jacqueline,
People with neurological issues should be careful w/ xylitol. It can exacerbate neurological conditions. I know it does for me. Also – my understanding is that xylitol should never be consumed, but only used orally. It can damage the gut microbiome even though it helps the oral microbiome.
After years of trying different homemade tooth powders, I finally settled on a homemade toothpaste I like that seems to work best for me. I roughly follow the tooth powder recipe from OraWellness and add coconut oil to form the paste. My toothpaste uses these ingredients:
– baking soda
– MCHA (microcrystalline hydroxyapetite) powder from OraWellness
– Redmond salt powder (I powder my own in coffee grinder)
– Bentonite clay
– good Coconut oil
– Heal Thy Mouth oil blend from OraWellness
Bleeding gums are less of a problem for me if I floss regularly, use the coconut oil in my toothpaste, and use sterile ivermectin drops in sinus rinses regularly. The ivermectin in sinus rinses really helps balance the oral microbiome.
FYI – Azure carries birch xylitol and Spry gum.
Have a good day!
Katie
Jacqueline
I love your recipe, Katie. We did one very similar for a couple years and it just added more workload to make, it got hard (the clay?) and it got really messy, so we stopped eventually. Too many things to juggle, so we had to cut out some things and it fell to the wayside.
I did mention that it was only for use in small amounts: “Also, if you consume too much of it, there’s a chance of gastric side effects such as stomach aches or diarrhea. If used at the recommended very low dose, it’s perfectly safe for humans.”
And I will add that again higher up in the post. I agree.. we have never used xylitol to sweeten anything, and will only to see if this completely cuts out plaque at the small amounts necessary~
I love that you often comment with helpful thoughts! ~J
Katie
Yes, that makes sense. Like your daughter, I am a “canary in the coal mine” person. I can’t use the OraWellness tooth powder w/ xylitol without a major flareup of neurological symptoms – and that’s just oral use, not internal. I know it’s fine for other people, and that’s great. Perhaps I can try it again someday.
And, yes, making everything from scratch is a lot of work. We’re always trying to simplify or just go without. I would use plain baking soda, but it makes my mouth burn, so I’ve gotta add the other stuff to tame it. A Filipina friend of mine told me her dad always used straight sea salt for brushing his teeth. Maybe I should try that!
<3 Katie
Katie
P.S. My coconut oil toothpaste gets hard in winter because of the cold weather. I just put it in a warmer spot to soften it again.
Bea Ann Bridges
Hi Jacque! Thanks for another super helpful and informative article! I learn so much from you!
I’ve struggled with dental issues since my childhood and have had much tooth restoration done, including numerous crowns and 4 implants. When I heard Dr. Ellie say they’ve known since 1970 about the benefits of xylitol for dental health, I realized it’s yet another hidden truth, along with the dangers of amalgam fillings, etc, that could have saved me a lot of money and turmoil.
I’d love to try this protocol and see what happens. The one thing I was surprised about is Dr. Ellie’s protocol on her website. I expected to see all natural products, but instead she recommends all the conventional dental products like Crest, Listerine, etc. and some of these products contain fluoride, which I’m completely opposed to. So I’m wondering what you think of her protocol and if you think just doing the xylitol 6-10 grams spread out through the day, will do the job without the other products in her protocol.
I may start out by doing Dr. Berg’s recipe/suggestion, which sounds so natural and healthy. 🙂
Thanks again for bringing us all this great info for dental health!!
Blessings, Bea Ann
Jacqueline
Oh, yes, Bea Ann, I was almost shocked to find out that she has complied with the standard fluoride toothpaste narrative and recommends Listerine, of all things!
I almost didn’t put this out there bc of that!
She may feel she has to toe the line about fluoridated Tpaste to get along in her profession.
And if the xylitol really does what it is supposed to do – halt progression of cavities and allow for remineralization of enamel – then we really should not “need” fluoride to avoid cavities, right?
Maybe I need to just state in the post that I don’t recommend the rest of her protocol.
Thanks for commenting and pointing that out!
Blessings, friend!
Jacque
Bea Ann Bridges
I see you added the caveat about her conventional protocol and I think that’s helpful to warn people, in case they look her up. I bought the Himalaya toothpaste you recommended yesterday, so I’m looking forward to trying it. 🙂 Going to get the birch xylitol and start the process. I like your idea of 2 tsp in water to sip on throughout the day. To clarify, after swishing with the solution for a few minutes after eating/drinking, do you know about how long should wait to eat or drink again? I’m asking b/c unfortunately I’m kind of a “grazer” and not a 3 meals a day person.
Jacqueline
Bea Ann, I’m not sure how to answer that exactly, but I’d just swish with the xylitol solution as you think about it after a snack.
That plan may be slower, but who knows, it may not make a difference in reality.
Let us know how it goes for you! ~J
Jeannette
This is so interesting!
I am one who reacts pretty strongly (gastronomically) to consuming Xylitol. I tried it a few times when I was following Trim Healthy Mama. I can’t even chew a piece of gum with it.
A provider at my GP’s office recommended Xlear nasal spray when I had a sinus infection. It contains Xylitol, and is said to kill bacteria in the sinuses similar to what is being used here for the mouth and teeth. I found a recipe to DIY, and have been making it for quite a while. I use a mist spray daily for my chronic sinusitis, and more of a flush when my sinuses are worse.
I also make a simple mouthwash with distilled water, sea salt, and peppermint essential oil. I just made up a new batch, and added in some xylitol to make it even better.
And lastly, my husband read this and immediately ordered the toothpaste you recommended. We have only had it a couple of days, but we like it so far!
I liked Dr. Berg’s recipe for oil pulling too. Maybe I’ll add that in later.
So, now we are using xylitol in several different, healthful ways.
Thank you for all of this information. I appreciate you so very much!
Jacqueline
Jeannette, I have heard about the stomach upset with using it in recipes, etc. I don’t recommend swallowing much at all.
I can’t chew gun, but 1 mint 2-3x/d isn’t causing problems for me.
Our oral hygiene is so, so important to avoid the S. mutans from “traveling” to places it can do great harm. It makes me happy that there are these simple little things that can be so helpful for all ages.
Blessings,
J
Melisa
If it’s helpful for anyone, I just bought a tube of the Himalaya Botanique Whitening Complete Care Toothpaste for $4.99 at T.J. Maxx tonight. A good deal! Also, I don’t know whether you’ll see this Jacqui, but I see mention of people with neurological issues sometimes having trouble with xylitol. My husband has a seizure disorder – could that be concerning with using xylitol? Thanks so much!
Melisa
Jacqueline
Hi, Melisa, you may have seen that IN my post. I wrote (below the video): “[Caveat #2: I am NOT promoting xylitol to sweeten food or drinks. Use only the small amounts necessary for cleaning up plaque as directed. Higher amounts can cause stomach upset and people with neurological issues should be careful with xylitol. (I plan not to swallow it and to “Swish and Spit” it out – as long as it coats the teeth and gums for a few minutes after all meals and snacks.]”
Thanks for your comment!
Blessings,
Jacque